WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Seated Box Jump 5x3 Workout

    Seated Box Jump 5x3

    Istu pienellä jakkaralla, tanko niskassa. Ponnista istuma-asennosta edessä olevalle laatikolle. Lepää 3-5 min settien välissä. Maksimiräjähtävyys!

  • Pause Back Squat 3x3 Strength

    Pause Back Squat 3x3, go by feel. Pause 1-2 sec.

  • squat clean on every 30 sec Strength

    1 squat clean on every 30 sec for 10 min
    70-80%

  • Syssmyrsky kiisat Workout

    4 events

  • Strength Strength

    • 6-6-6-6-6 of:
    BB Front Squats
    90-95% of 6 @ 8 RPE 6-6-6-6-6 reps
    Use load of last week 6 @ 8 RPE

  • Strength Strength

    8-8-8-8 of:
    BB Deadlifts
    90-95% of 8 @ 8 RPE 8-8-8-8 reps
    Use load of last week 8 @ 8 RPE

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 6

    Metcon: ti, pe
    Aer: ma, to, pe, la 20+30+40+20 = 1 h 50 min
    Squat: 750 kg

    Gymnastics:
    CTB 15
    Pull up -
    TTB 15
    HSPU 15

    MU ma, ke, pe 32
    BMU ke 10
    Bfly ti
    HSW ma, ti, ke, pe

    Sleep 6/7
    Avg. time asleep 8 h 2 min
    Avg. time to bed 22.30

  • Jacked gymnastics + conditioning Workout

    70 min
    Warm up for 5 min
    1.JG PP 1.10.2018
    A. Turkish Get-up
    10 x 2, 60 s rest between sets. Same weight across. > 6 x 2 x 16 kg
    B. Hanging
    - Accumulate 60s of pronated passive hang
    - Accumulate 60s of pronated active hang
    - Accumulate 60s of supinated narrow grip passive hang
    C. LYTP
    - 3 x 15 reps of each variation (hold small plates in your hands) - 1 kg
    D. Supinated lateral dumbbell raises
    - 3 x 12 reps (increase weight from last week) - 2 kg
    E. Core Conditioning
    3 rounds:
    - 30s hollow rocks
    - 5s transition
    - 30s arch rocks
    - 60s rest

    2.Conditioning
    A. 3 sets:
    12 KB Front rack box step ups - 2 x 12 kg
    15+15 Side plank rotations h
    20+20 m One arm Overhead DB Carry (light) - 10 kg
    3 min Air runner 75%
    Time: 22.00
    128/164

  • Gymnastics + conditioning Strength

    140 min
    Warm up EMOM12 + 16 m HSW
    1.Own skill
    A. MU practice for 50 min
    - Ring swing 3 x 5
    - Hips to rings 5 x 1
    - Turn with band 2 x 3
    - MU 12 x 1 :)

    2.Strength
    A. Deficit deadlift standing on 10 kg plate
    3x6 @ 40-60%

    3.Conditioning
    A. Every 2 minutes for 20 minutes:
    100 m row @ 90% effort
    Avg. paces
    1.47.4, 1.43.8, 1.42.0, 1.42.2, 1.41.0, 1.41.2, 1.41.5, 1.40.1, 1.38.2, 1.37.0

    B. Easy 10-15 k Bike
    Time: 36.44
    NB, 2.26.9/1000 m
    129/140

  • Aerobic work Workout

    30 min
    1 min walk/1 min run
    4.25 km
    117/144
    7.14/4.46 min/km